Stress is hurting our physical and emotional health and contributing to some of the leading causes of death in this country – U.S.A.” 2010 – American Psychological Association.
We all experience stress. Sometimes more tension with given particular situations or people. Although we have no control over what happens to us, we can choose how we act in these situations rather than reacting and feeling overwhelmed or frazzled. The more stressed we become; the more we open ourselves to physical illnesses. The following top stress management tips, if practiced, will increase our physical and emotional wellness.
1. Breathe Deeply
Deep-breath Melanie Weidner
Most of us breathe shallow and unconsciously.
We begin by putting our hand on our abdomen just below the navel.
We inhale slowly through our nose and watch our hand move out as our belly expands as we breathe deeply.
We hold our breath for a few seconds, and then exhale slowly out as you push the belly in as far as possible.
Repeat several times.
Breathing deeply and consciously from our diaphragm increases oxygen into our blood which relaxes us and decreases stress.
2. Anchoring: Visualize or Imagine a Positive Calming Scene
Calm
When we learn the technique of anchoring, we can relive the experience of feeling good and calm.
a.) Sit comfortably where you will be undisturbed.
Close your eyes and relax your body by breathing deeply into any areas of your body, one at a time, where you feel tightness or discomfort.
b.) Go back in time or create a place where you feel good and at peace.
It may be a beach or a mountain valley or a meadow with a stream. Visualize or imagine this place with all the sights, sounds, smells, and feelings.
c.) When you feel good and at peace, touch your thumb and 1st finger of each of your left and right hands together.
Do this two more times, each time feeling the good feelings and peace as you visualize or imagine your peaceful place.
d.) Whenever you start to feel stressed repeat the anchoring method of c and your stress will melt away.
3. Self-Hand Massage
Self-Hand massage
Massaging the sore places in our palms with our thumb and fingers of our other hand,
releases tension.
Much tension is held on the palm side between our thumb and 1st finger.
Massage until the stress decreases.
You may actually breathe a sigh of relief.
4. Smile
smile
We smile when we feel happy.
Smiling sends nerve signals to our limbic system in our brains,
which creates a neurochemical balance of calm.
Smiling consciously can relax us.
5. Do Physical Stretching
child pose
Our muscles tighten as we progress through our day. Stress seizes up our bodies even more.
Stretching loosens our muscles and improves our breathing. If you notice birds, cats, and dogs, they stretch whenever their bodies feel tight.
Apart from having a specific time to do physical exercise, we can stretch any time during the day even sitting down or on a plane.
It is best however to get out of our chairs every one half hour and stretch for a few minutes.
A great stress-relieving stretch is a yoga position called the child pose, which stretches the back muscles.
On the floor, kneel, sit back on your heels, then lean forward and put your forehead on the floor and your arms alongside your legs, palms up.
Hold for one to three minutes.
6. Learn to set Personal Boundaries and Say “No”
Just Say No
When we want to say “No” and we say “Yes” to our friends when they want us to do something, we create stress for ourselves.
Codependents find it challenging to say “No” because they either remain unaware of what they want or fear saying “No” and being rejected.
Saying “No” to be true to ourselves requires courage and practice.
The only way to build up the strength to say “No” to take care of ourselves is by doing it over and over until it becomes easier.
7. Increase the Energy or Chi in Your Body
Kidneys
a.) Rub your hands together vigorously until they feel warm.
Then cup them over your closed eyes for five seconds while you breathe deeply.
Experience the comfort and release of stress.
b.) Again rub your hands together vigorously until they feel warm.
Then with each hand rub the each kidney in your lower at least 30 times.
Experience the increase in energy and release of stress.
8. Do Self-Acupressure
Self-Acupressure
a. Locate, between the eyebrows, the indentation where the bridge of the nose meets the forehead.
Massage this area with a forefinger for 1-2 minutes as you breathe out any stress.
b.) Also find the hollow midway below each eyebrow and massage each at the same time with your forefingers for 1-2 minutes as you breathe out any stress.
c.) Find the left and right occipitals at the base of your skull and massage each at the same time with your thumbs for 1-2 minutes as you breathe out any stress.
d.) Reach around back and find the inside tip of the top of your left or right shoulder blade and massage it with your forefinger for 1-2 minutes.
Breathe deeply and apply firm, steady pressure for 1-2 minutes. Then do the other side.
9. Shake and Breathe Deeply
Stand or sit, stretch your arms out from your sides and shake your hands vigorously for about 10 seconds. Combine this with deep breathing. This helps loosen the muscles in our neck and upper back where many of us hold tension.
10. Walk, Run, or Do Physical Exercise
Any type of physical exercise assists us to breathe deeper and also improves circulation and the elimination of toxins in our bodies. When we exercise our brain produces endorphins, which create a sense of wellbeing. In addition we receive extra benefits when we walk or hike in nature.
11. Call or Talk to a Friend or Journal
Discussing our feelings with someone or writing them in a journal can act as a stress reliever.
12. Pet a Cat or Dog
Cat & Dog snuggling
Researchers have found petting an animal for just a couple of minutes helps relieve stress.
If you don’t owe a pet, then visit a friend who does.
Both the pet and the friend will help you.
Do some of these stress reduction tips everyday to manage your stress.
· Breathe Deeply
· Anchoring: Visualize or Imagine a Positive Calming Scene
· Self-Hand Massage
· Smile
· Stretch Your Body
· Learn to Set Personal Boundaries and Say “No”
· Increase the Life Force or Chi in Your Body
· Do Self-Acupressure
· Shake and Breathe Deeply
· Walk, Run, or Do Physical Exercise
· Call or Talk to a Friend or Journal
. Pet a Cat or Dog
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